If you’ve been dealing with histamine intolerance, you’ve probably heard mixed messages about whether or not you can eat fermented foods. With popular choices like kombucha, yogurt, kefir, and kimchi making waves in the wellness world, it can be tricky to navigate which of these digestive-friendly foods are actually safe for you. While fermented food is often touted for its gut-boosting benefits, for those with histamine intolerance, consuming them may come with unwanted side effects.
In this blog post, we’ll dive into what it means to eat fermented foods with histamine intolerance, the potential side effects of fermented foods, and how to approach these foods cautiously in your diet. Let’s get started!
What are fermented foods?
Fermented foods are defined as foods and drinks that are produced through controlled microbial growth and enzymatic action. (3) This fermentation process uses beneficial bacteria and yeast to break down the sugars and starches in food, creating unique flavors and textures while also increasing the food’s nutritional value. Some of the most popular fermented foods include sauerkraut, kimchi, yogurt, kombucha, and miso. Fermented foods contain live bacteria, often referred to as probiotics, which can help support gut health and maintain a healthy balance in the gut microbiome.
Common Fermented Foods
Common fermented foods include:
Sauerkraut – A fermented vegetable often praised for its probiotic content but is high in histamine, which can cause bloating, gas, and other digestive symptoms in sensitive individuals.
Soy Sauce – Frequently used in cooking, soy sauce undergoes a fermentation process involving bacteria and yeast. It’s a food product that can contain high levels of histamine, making it something to avoid eating for those with histamine intolerance.
Wine – Alcoholic fermentation not only creates wine but also results in the production of histamine. People with histamine intolerance may experience symptoms like hives or gastrointestinal issues after consuming wine.
Kombucha – This fermented tea is rich in probiotics but also high in histamine. While it might be great for the gut microbiome for some, it can cause allergy symptoms or digestive issues like IBS for others.
Miso and Tempeh – These fermented soy products are common in many diets, but they contain histamine due to the bacteria involved in their fermentation process. Consuming too many of these foods may trigger symptoms like gas and bloating.
Pickles – Fermented cucumbers, or pickles, often contain high levels of histamine, along with other biogenic amines. While they may boost digestion for some, they can cause harmful side effects for those with histamine sensitivity.
The Health Benefits of Fermented Foods
Fermented foods are generally considered safe and provide a wide range of health benefits when consumed in moderation. The fermentation process creates probiotics found in fermented foods, which can help maintain a healthy gut by promoting a balanced gut microbiome. This can improve digestion, support immune health, and even reduce symptoms of certain gastrointestinal conditions like irritable bowel syndrome (IBS).
Fermented foods like yogurt, kimchi, and sauerkraut are rich in lactic acid bacteria, which help break down sugars and starches, making nutrients more accessible to your body. This process not only boosts nutrient absorption but also enhances the flavor of these foods.
The probiotics found in fermented foods help in keeping the gut in balance, which is critical for overall health, including reducing inflammation and supporting immune function.
I have had many clients take these fermented foods, thinking they would solve all of their health problems, when, in reality, there may be a deeper issue going on.
I’ve worked with many private clients who have underlying chemical sensitivities to chemicals naturally found in fermented foods. One common issue, in particular, is histamine intolerance and, in a more severe form, Mast Cell Activation Syndrome.
What is Histamine Intolerance and Mast Cell Activation Syndrome?
Histamine is an essential neurotransmitter/communicator for your brain and body and is vital to your immune health. It’s a naturally occurring chemical found in various foods and is released by immune cells, particularly mast cells, during an allergic response.
When released in the body, histamine can cause multiple effects, including aiding digestion, wound healing, relaying messages to the brain, and triggering allergic reactions.
However, in some individuals, the body may have difficulty breaking down histamine, accumulating this compound and resulting in symptoms associated with histamine intolerance.
For those individuals with histamine intolerance, even small amounts of histamine can trigger unpleasant symptoms. When you have a build-up of histamine in your body, the following symptoms can occur:[1]
- Acid reflux/indigestion
- Dizziness
- Low blood pressure
- Diarrhea
- Abdominal pain
- Bloating
- Skin rashes
- Headaches
- Congestion
- Bronchospasms
Histamine intolerance and Fermented Foods
Typical fermented foods you are familiar with, such as sauerkraut, soy sauce, wine, etc., contain the chemical histamine and other biogenic amines. Some foods contain enzyme-producing microorganisms that convert histidine to histamine in foods.
Mast Cell Activation Syndrome (MCAS) is a complex disorder characterized by the abnormal activation and release of your immune system’s mast cells. Mast cells play a vital role in the body’s defense against foreign substances and are involved in allergic reactions. If they become hyperresponsive and release excessive amounts of chemicals, including histamine, into the body, severe and more widespread symptoms can occur.
Histamine intolerance and MCAS in individuals can be caused by trauma (physical or emotional), gut health issues, nutritional deficiencies, genetics, environmental factors, and other autoimmune disorders.
Final Thoughts
While fermented foods are generally considered safe, they may not be the best option for everyone. Certain fermented foods can cause issues for individuals with underlying conditions like histamine intolerance or small intestinal bacterial overgrowth (SIBO), as they often contain high levels of histamine and other biogenic amines. For people with these conditions, consuming fermented foods might lead to worsened symptoms such as bloating, headaches, or digestive distress. In these cases, it’s best to avoid or limit fermented foods to prevent severe symptoms.
The bottom line is that there is no magic food or magic pill to fix your gut and health issues; our bodies are ALL different, and certain health foods and supplements may work great for some, but not all!
To get to the root cause of your symptoms and restore your health, you need the right nutrition therapy, which includes functional nutrition testing.
This is why I developed my Restore Program, which can be customized with the proper testing and nutrition therapy to meet your specific health needs. Join the waitlist here!
References:
- Jones, G., Dietitian course: Healing histamine intolerance with functional nutrition. Dietitiancentral.com. Retrieved June 14, 2023.
- O’Hara, B. (2022, March 10). What is MCAS? Mast Cell Activation Syndrome basics –. Mast Cell 360.
- Dimidi, E., Cox, S. R., Rossi, M., & Whelan, K. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients, 11(8). https://doi.org/10.3390/nu11081806
- Stratton, J. E. (1991). Biogenic Amines in Cheese and other Fermented Foods: A Review. Journal of Food Protection. https://doi.org/1991
- Schofield, J. R., & Afrin, L. B. (2019). Recognition and Management of Medication Excipient Reactivity in Patients With Mast Cell Activation Syndrome. The American Journal of the Medical Sciences. https://doi.org/10.1016/j.amjms.2019.03.005
